Did not get enough sleep , had breakfast , went to the bathroom 3 times and parked a half mile away and rode to the transition area
Parking fee is STEEP ... Thanks AAnold !
set up on the first rack nearest to the water and run start and got my number.

Event warmup:

Got into the warm lake water and relaxed

Swim

06m 15s

400 yards

01m 34s / 100 yards

Comments:

i was out of breath swim as per usual , just focused on exhaling a lot so i would take it more air . Also focused in my glide and form
and sighted well . The big yellow buoy was visible every time i looked .
I stayed out of the traffic by swimming on the right and swam straight to the buoy , made a left turn and up the beach , its a steep run up but i jogged the whole thing .

What would you do differently?:

the more races i do the more confortable i get .

Transition 1

01m

Comments:

i removed goggles as i ran up the beach , then shirt on , water on feet and step onto towel to clean up little rocks , glasses on, helmet on, spare tube and co2 into back pocket , put on bike gloves , gu into second pocket , socks and shoes on .
Then ride out of transition spot in first gear

What would you do differently?:

tape a gu to the bike and leave the bike gloves behind in the transition bag.

Bike

29m 30s

10 miles

20.34 mile/hr

Comments:

jumped onto the bike and rode uphill right out of transition in first gear , a few folks were having issues with bad gear choices and susbsequent chain failing off as they tried to downgear while grinding up the short hill. The course has plenty to offer , false flats , uneven pavement , sharp turns
a few climbs , overall a good course to do on a roadie. Passed many riding tri bikes
in what looked to me like very high gear .
Over the next two miles i caught my breath and just hammered until i reached the prison at the top of the climb , its not steep but it has curves so its hard to figure out how to pace yourself , here knowing the course is a huge advantage , passed many on the climb including 2 Clydesdale so i guessed i was in 2 or 3rd place at this point
i had to slow down so i could catch my breath in order to drink some of my water ,

What would you do differently?:

Get more sleep the night before , I misjudged one 90 turn at the beginning of the long downhill and approached from the wrong side so i had to break more than ideal and lost some time there.

Transition 2

00m

Comments:

Rode unclipped into transition and into the last rack passing a few runners
changed into run shoes and walked off with water and number belt and put it on as i was walking
Took my bike gloves off 1/2 mile before the end

What would you do differently?:

Ride without the gloves

Run

27m 46s

3 miles

09m 16s min/mile

Comments:

quick transition to the run and did the best i could to run faster , i was passed by no clydesdale but could not go faster and pass the one right in front of me .
I was around 2 mins faster than three weeks ago on the same course . My Biggest gain was in the run where i weight in 5 lbs lighter and dropped 2 mins or so off my time.

What would you do differently?:

I placed fourth this week and despite my faster time there were 3 faster guys out there . Good motivation to keep training .

Post race

Warm down:

Walked and poured water on my head , went back to transition , changed and went back to watch the awards . Most in our club placed and picked up medals
One lady finished 2nd overall in the ladies with a smoking 57 minute time.

What limited your ability to perform faster:

Biggest gain was in the run where i weight in 5 lbs lighter and dropped 2 mins or so off my time.

Total time Race 1 July 18th 69:47 Good for 1st place Clydesdale
August 8th 67:26 :) Good for 4th place

Event comments:

As always Castaic is a fun race , low key . Thanks to the Canyon HS XC students and coaches & LA sheriff for putting these races on .
And the use of the prison as a race venue . Unique ..

Profile Album

Last updated: 2009-07-06 12:00 AM

Swimming

00:06:15
|
400 yards |
01m 34s / 100yards

Age Group:

0/12

Overall:

0/270

Performance:

Average

Relax , relax and breathe .

Suit:

are you kidding

Course:

dead straight into a flat calm lake with 1 left turn 40 yards before the finish , Well marked by a huge yellow buoy
They switched the waves today so i went third wave right after the ladies. Weather was also cooler which was nice and the water
was clear and warm . I stayed in the water to calm down before my wave start.

Start type:

Wade

Plus:

Waves

Water temp:

75F / 24C

Current:

Low

200M Perf.

Average

Remainder:

Average

Breathing:

Below average

Drafting:

Bad

Waves:

Navigation:

Good

Rounding:

Good

T1

Time:

01:00

Performance:

Average

Cap removal:

Helmet on/
Suit off:

Wetsuit stuck?

Run with bike:

Jump on bike:

Yes

Getting up to speed:

Biking

00:29:30
|
10 miles |
20.34 mile/hr

Age Group:

0/12

Overall:

0/270

Performance:

Good

Hr was probably 150-160 as i was breathing pretty hard on the flats and climbs and recovering on the descents

Wind:

None

Course:

The course has plenty to offer a short climb out of transition , some fast false flats , uneven pavement , sharp turns
a few climbs , overall a good course to do on a roadie. Passed many riding tri bikes
in what looked to me like very high gear .
Roads are pretty bumpy overall , so the arms & butt took some pounding.

Road:

Rough

Cadence:

90

Turns:

Good

Cornering:

Good

Gear changes:

Good

Hills:

Good

Race pace:

Hard

Drinks:

Just right

T2

Time:

00:00

Overall:

Good

Riding w/ feet on shoes

Jumping off bike

Running with bike

Racking bike

Shoe and helmet removal

Running

00:27:46
|
03 miles |
09m 16s min/mile

Age Group:

0/12

Overall:

0/270

Performance:

Good

Course:

Out and back around the south side of the lake and return pass the finish line for a half mile out and back to make it 3 miles . All paved with many turns and small rises and descents which can be taxing on tired legs,
Scenic and a nice course .